WOD Explorer

8 MIN AMRAP  8 sync one arm db snatches / db thrusters* 12 m handstand walk  12 sync toes to bar  *alternate rounds  m: 25 kg w:17,5 kg 

For time  40 cal skierg  60 one arm db thruster  80 box jump over  60 one arm db snatch   40 cal skierg m:17,5 kg  w: 12,5 kg 

8 MIN AMRAP  8 sync one arm db thrusters  10 sync one arm db snatches  12 sync toes to bar  m: 22,5 kg  w: 15 kg 

3 Laps Run 12 Ring Muscle-Ups 21 Double Dumbbell Thrusters 2 Laps Run 9 Ring Muscle-Ups 15 Double Dumbbell Thrusters 1 Lap Run 6 Ring Muscle-Ups 9 Double Dumbbell Thrusters Cross the start-finish line Tiebreak Time After 15 Double Dumbbell Thrusters 1 Lap Run = 1 Rep = 160 m Dumbbells : 2 x 22,5 kg

25.1 - Qualifier as Team Part A 4 x E2,5MOM (alle 2:30 Minuten): 8 Synchro Burpee Box-Jump Over 6 Synchro Double DB Thruster 4 Synchro Double DB Box Step Over In der verbleibenden Zeit der 2:30: Max Calories on Ski Erg / Row Erg (Partner wechseln das Erg jede Runde) 2 Min. Rest Part B For Time: 40cal Ski Erg 30 Synchro Alternating DB Snatches 20 Box-Jump Over 10 Synchro Single Arm DB Overhead reverse Lunges 5 Synchro Double DB Devil Press 10 Synchro Single Arm DB Overhead reverse Lunges 20 Box-Jump Over 30 Synchro Alternating DB Snatches 40cal Row Erg Time Cap Part B: 15 Minutes Score Part A: Calories beider Ergs Score Part B: Time / Reps (wenn nicht gefinished) Boxen: 60/50cm (24/20 inch) Gewichte: 22,5kg DB / 15kg DB 25.1 Part A + B werden als Team absolviert. Nach Part A hat das Team eine Pause von 2 Minuten wonach es direkt in Part B übergeht. Die Uhr im Video läuft durch! Das Timecap für Part A + B zusammen beträgt 27 Minuten.

25.1 - Qualifier as Team Part A 4 x E2,5MOM (alle 2:30 Minuten): 8 Synchro Burpee Box-Jump Over 6 Synchro Double DB Thruster 4 Synchro Double DB Box Step Over In der verbleibenden Zeit der 2:30: Max Calories on Ski Erg / Row Erg (Partner wechseln das Erg jede Runde) 2 Min. Rest Part B For Time: 40cal Ski Erg 30 Synchro Alternating DB Snatches 20 Box-Jump Over 10 Synchro Single Arm DB Overhead reverse Lunges 5 Synchro Double DB Devil Press 10 Synchro Single Arm DB Overhead reverse Lunges 20 Box-Jump Over 30 Synchro Alternating DB Snatches 40cal Row Erg Time Cap Part B: 15 Minutes Score Part A: Calories beider Ergs Score Part B: Time / Reps (wenn nicht gefinished) Boxen: 60/50cm (24/20 inch) Gewichte: 15kg DB / 10kg DB 25.1 Part A + B werden als Team absolviert. Nach Part A hat das Team eine Pause von 2 Minuten wonach es direkt in Part B übergeht. Die Uhr im Video läuft durch! Das Timecap für Part A + B zusammen beträgt 27 Minuten.

9 metre Handstand Walk: With 3x pirouette*  15 Dual DB Thrusters 4 legless Rope climbs 15 Dual DB Thrusters 9 Metre Handstand Walk: With 3x pirouette*

9 metre Handstand Walk: With 3x pirouette*  15 Dual DB Thrusters 3 legless Rope climbs 15 Dual DB Thrusters 9 Metre Handstand Walk: With 3x pirouette*

9 metre Handstand Walk:  15 Dual DB Thrusters 4 legless Rope climbs* 15 Dual DB Thrusters 27 Metre* Handstand Walk: 

9 metre Handstand Walk: 15 Dual DB Thrusters 1 legless + 2 Rope climbs 15 Dual DB Thrusters 9 Metre Handstand Walk: 

9 metre Handstand Walk:  15 Dual DB Thrusters 3 Rope climbs* 15 Dual DB Thrusters 27 Metre* Handstand Walk: 

9 metre Handstand Walk:  15 Dual DB Thrusters 1 legless + 2 Rope climbs 15 Dual DB Thrusters 27 Metre Handstand Walk:

For time (time cap 16 min) 60 cal Schwinn bike 50 DB snatch 40 Box Jump Overs 30 Handstand push-ups 20 DB Thrusters 10 Devils press Vikt: DB 1 x 22.5 kg Låda 60 cm Flöde Start sker ståendes bakom sin cykel (Schwinn bike). På 3-2-1-Go får man ta sig upp på sin cykel och börja trampa. När alla kalorier är uppnådda tar man sig vidare till sin hantel och utföra DB snatch. Efter DB snatch förflyttar man sig till sin låda för att utföra box jump over. Därefter förflyttar man sig till en väggyta och utför handstand push-ups. När handstand push-ups är avklarade ska db thrusters göras. Avslutningsvis gör man 10 devils press för att sen springa och nudda sistsen på sin cykel för att få sin tid. Score Tid eller reps vid time cap Floor plan: - Schwinn bike behöver stå 8 meter från väggen - DB ska vara placerad 2 meter framför cykeln - Lådan ska vara placerad 4 meter framför cykeln DB snatch = Båda huvudna på DB måste nudda golvet varje rep och avslutas ovanför huvudet med utsträckta ben, höft, axel och arm. Det är växla arm som en önskar. Box Jump Overs = Hoppet måste ske jämfota och landa på lådan och sen kliva eller hoppa ner på andra sidan. Det är också tillåtet att hoppa över hela lådan. Handstand push-ups = Starta i ett handstående där hela kroppen är utsträckt. Därefter ta dig ner till huvudet och därifrån ta dig upp till raka armar och utlåsta armbågar och höft. DB Thrusters = Hanteln hålls i valfri hand och bakre huvudet på hantel måste nudda axeln. Därifrån hålls DB på axeln samtidigt som man går ner i en squat för att sen i en rörelse press hanteln upp ovanför huvudet till utsträckt läge. Devils press = Hanteln hålls i valfri hand och utför en burpee där en sen samtidigt som en tar med sig hanteln tar den i en rörelse upp till utsträckt arm ovanför huvudet. Om en kör testet utanför klass Det behövs en schwin bike, låda, 1 x DB och en yta för handstand push-ups.

Mario Kart Mayhem" – 12:00 AMRAP Setup:  Athletes start seated at gaming stations (or standing behind if there aren’t enough). One race of Mario Kart (approx. 2–3 minutes) is played at the very start — this determines your starting advantage. As soon as you finish your race, you immediately begin the workout. Race position = bonus reps off your first round’s thrusters. Mario Kart Bonus: 1st place: Skip 8 thrusters in Round 1 2nd place Skip 5 thrusters in Round 1 3rd place Skip 2 thrusters in Round 1 4th place No bonus – go straight into full work Workout Flow 12:00 AMRAP: 3 Wall Walks (Rx) / 6 Wall Walk Shoulder Taps (Scaled) 10 Double Dumbbell Thrusters (Rx: 22.5kg/15kg each hand | Scaled: 12.5kg/7.5kg each hand) 50 Double-Unders (Rx) / 100 Single-Unders (Intermediate) or 8 Calories Ski Erg  Score: Total completed rounds + reps after 12:00. On 3-2-1 GO, partners will work together to race on Mario Kart, with only 1 athlete working at any point (due to using 1 controller) and can switch in at any point with their partner. Upon completion of the team finishing the mario race, they can immediately head to their designated lane to begin the first round of Wall Walks. BOTH ATHLETES must stay together until they have finished the race, no member of that team can be on the wall before the race is finished, gaining an advantage. Wall Walks will be completed 3 each then head to the Dumbbell Thrusters. Each athlete must complete 3 Wall Walks each before heading to the DB Thrusters. Both partners must complete 10 thrusters in synchronicity ( sync is at the TOP of the DB thruster ) which moves to Double Unders or Single Skips. Once the allocated rep range of skips is complete, begin a new round continuing that flow until; 12 minutes has concluded. NOTE   An athlete cannot switch between Double Unders and Single Skips, they MUST stick with their movement, they can alternate between double unders and single unders ( intermediate and scaled only ) and repetitions can be shared equally between partner but you MUST FIST BUMP to tag them into skip. Rx Standards Wall Walks: Chest touches 10 inch line start/end prone with feet flat on wall. Double Dumbbell Thrusters: Full squat → lockout overhead in one motion, both heads of dumbbell at shoulders in start position. Double-Unders: Rope passes twice under feet per jump. Scaled Standards Wall Walk Shoulder Taps: Wall Walk to 20 Inch Line and Touch Shoulder with hands Double Dumbbell Thrusters: Lighter weights, same ROM. Single-Unders: Rope passes once under per jump. Modify Single Skips to 8 Calorie Ski Erg

Max metres on rower Every 90 secs including at start All 3 athletes perform in sync: 2 wall ball thrusters 9/6kg 2 DB thrusters (1 DB) 22.5/15kg 2 barbell thrusters 50/35kg Every 90 secs add 2 reps; e.g. 00:00 2 reps, 01:30 4 reps, 03:00 6 reps etc

Event 2:  Threepeat RX 3 rounds each for time: 15 synchro Dumbbell Thruster 10 synchro Dumbbell Off Set Walking Lunges 5 Bar Muscle ups + 1 Rope Climb Time Cap 2 Minutes per round RX: ♀ 2x 15kg, 467cm ♂ 2 x 22,5kg, 467cm scaled: 3 rounds each for time: 12 synchro Dumbbell Thruster 8 synchro Dumbbell Off Set Walking Lunges 2 Rope Climb Time Cap 2 Minutes per round Scaled: ♀ 2x 10kg, 370cm ♂ 2 x 15kg, 370cm

Part A: "Forrest Dumb" For Time, TC 6min (Tiebreak: Time, if finished before TC) 9-7-5-3 Shuttle Run 9-12-15-18 Double DB Thruster --> one partner has to do one round (e.g. Partner A does 9 Shuttle Run and 9 Double DB Thruster. After that Partner B does 7 SR and 12 D.DB Thruster and so on) after 6min REST 2min Part B: "Synchro Snitch" AMRAP 8 8 Pull Ups 10 DB Box Step Over weighted 12 alt. DB Snatches Synchro RX:  Pull Ups Box: 24/20" DB: 22,5/15kg Intermediate:  Pull Ups Box: 20/20" DB: 15/10kg Regular:  Ring Row Box: 20/20" DB: 10/7,5kg (Dumbbell weights, 2 DB per Team)

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 26 toes-to-bar 26 dual dumbbell thrusters 22,5/15kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 16/12 cal row 48 double unders See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 ATLHETE A 42 toes-to-bar 42 dual dumbbell thrusters 22.5/15kg ATLHETE B 2 ROUNDS FOR TIME (TC:6`) 21 toes-to-bar 21 dual dumbbell thrusters 22.5/15kg ATLHETE C 3 ROUNDS FOR TIME (TC:6`) 14 toes-to-bar 14 dual dumbbell thrusters 22.5/15kg PART B - FROM 08:00 TO 20:00 ATLHETE A, B and C AMRAP 12' 16/12 cal row 48 double unders See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 ATLHETE A 21 toes-to-bar 42 dual dumbbell thrusters 15/10kg ATLHETE B 2 ROUNDS FOR TIME (TC:6`) 11 toes-to-bar 21 dual dumbbell thrusters 15/10kg ATLHETE C 3 ROUNDS FOR TIME (TC:6`) 7 toes-to-bar 14 dual dumbbell thrusters 15/10kg PART B - FROM 08:00 TO 20:00 ATLHETE A, B and C AMRAP 12' 16/12 cal row 72 single unders See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 toes-to-bar 21 dual dumbbell thrusters 22.5/15kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 16/12 cal row 48 double unders See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 14 toes-to-bar 21 dual dumbbell thrusters 15/10kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 16/12 cal row 72 single unders See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 jumping pull-up 21 dumbbell thrusters 22,5/15kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 16/12 cal row 48 single unders See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 jumping pull-up 21 dumbbell thrusters 22,5/15kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 16/12 cal row 48 single unders See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 toes-to-bar 21 dual dumbbell thrusters 15/10kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 16/12 cal row 48 single unders See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 toes-to-bar 21 dual dumbbell thrusters 15/10kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 16/12 cal row 48 single unders See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 14 toes-to-bar 21 dumbbell thrusters 10/7,5kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 14/10 cal row 48 single unders See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 toes-to-bar 21 dual dumbbell thrusters 15/10kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 16/12 cal row 48 double unders See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 toes-to-bar 26 dual dumbbell thrusters 15/10kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 16/12 cal row 48 double unders See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 toes-to-bar 21 dual dumbbell thrusters 15/10kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 16/12 cal row 48 double unders See all standards and details at https://wodcelona.com/clasificatorios .